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6-Week Hypertrophy Workout Plan

This document outlines a 6-week hypertrophy phase followed by a 4-week strength phase and 3-week peak phase for a total training program of 13 weeks. The hypertrophy phase involves 3 push, pull, and leg workouts per week focusing on higher reps and lower weight progressively increasing over 6 weeks. The strength phase reduces reps to focus on heavier weight loads over 4 weeks. The peak phase continues to increase weight and intensity over 3 weeks before a 1-week taper in preparation for testing strength gains.

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129 views9 pages

6-Week Hypertrophy Workout Plan

This document outlines a 6-week hypertrophy phase followed by a 4-week strength phase and 3-week peak phase for a total training program of 13 weeks. The hypertrophy phase involves 3 push, pull, and leg workouts per week focusing on higher reps and lower weight progressively increasing over 6 weeks. The strength phase reduces reps to focus on heavier weight loads over 4 weeks. The peak phase continues to increase weight and intensity over 3 weeks before a 1-week taper in preparation for testing strength gains.

Uploaded by

T S
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Hypertrophy Phase 6 weeks Week 1

PUSH A 8-12
DB Bench 4x
DB Flys 3x
Smith Incline Press 3x
Cable Lateral Raise 2x
Bent Over Lateral Raise 2x
Dips 4x
Rope Pushdowns 4x
DB Curls 3x

LEGS A
Squat 4x
Leg Press 3x
Glute Bridge 4x
Stiff Legged Deadlift 2x
Seated Calf Raise 6x
Weighted Plank 5x

PULL A
Machine Pulldown 4x
Wide Grip Pulldown 3x
DB Row 2x
EZ Bar Curls 3x
Hammer Curls 3x
Cable Lateral Raise 4x

PUSH B
Seated Smith Overhead Press 4x
Lateral Raise 2x
Rear Delts Pec Deck 2x
Machine Incline Press 4x
Incline Fly 2x
Lying Triceps Extension 3x
Pushdowns 4x
Cable Curls 3x

LEGS B
Hamstring Curls 4x
Deadlifts 4x
Hack Squat 3x
Leg Extension 2x
Standing Calf Raise 6x
Side Planks 4x
Abs/Core 3x

PULL B
Machine Row 4x
Barbell Row 3x
NG Cable Pulldown 2x
Leg Extension 4x
Standing Calf Raise 6x
Side Planks 3x
Abs/Core 3x
ENTER WEIGHT BELOW Week 2 Week 3
Weight 8-12 6-8
50 4x 55 4x 63.25
3x 0 3x 0
3x 0 3x 0
2x 0 2x 0
2x 0 2x 0
4x 0 4x 0
4x 0 4x 0
3x 0 3x 0

50 4x 55 4x 63.25
3x 0 3x 0
4x 0 4x 0
2x 0 2x 0
6x 0 6x 0
5x 0 5x 0

50 4x 55 4x 63.25
3x 0 3x 0
2x 0 2x 0
3x 0 3x 0
3x 0 3x 0
4x 0 4x 0

50 4x 55 4x 63.25
2x 0 2x 0
2x 0 2x 0
4x 0 4x 0
2x 0 2x 0
3x 0 3x 0
4x 0 4x 0
3x 0 3x 0

50 4x 55 4x 63.25
4x 0 4x 0
3x 0 3x 0
2x 0 2x 0
6x 0 6x 0
4x 0 4x 0
3x 0 3x 0

50 4x 55 4x 63.25
3x 0 3x 0
2x 0 2x 0
4x 0 4x 0
6x 0 6x 0
3x 0 3x 0
3x 0 3x 0
Week 4 Week 5 Week 6
10-15 10-12 drop set on last OFF WEEK
5x 66.4125 4x 69.733125
3x 0 3x 0
3x 0 3x 0
2x 0 2x 0
2x 0 2x 0
4x 0 4x 0
4x 0 4x 0
3x 0 3x 0

5x 66.4125 4x 69.733125
3x 0 3x 0
4x 0 4x 0
2x 0 2x 0
6x 0 6x 0
5x 0 5x 0

5x 66.4125 4x 69.733125
3x 0 3x 0
2x 0 2x 0
3x 0 3x 0
3x 0 3x 0
4x 0 4x 0

5x 66.4125 4x 69.733125
2x 0 2x 0
2x 0 2x 0
4x 0 4x 0
2x 0 2x 0
3x 0 3x 0
4x 0 4x 0
3x 0 3x 0

5x 66.4125 4x 69.733125
4x 0 4x 0
3x 0 3x 0
2x 0 2x 0
6x 0 6x 0
4x 0 4x 0
3x 0 3x 0

5x 66.4125 4x 69.733125
3x 0 3x 0
2x 0 2x 0
4x 0 4x 0
6x 0 6x 0
3x 0 3x 0
3x 0 3x 0
Strength Phase 4 weeks Week 1 Week 2 Week 3 Week 4 DELOAD
Strength Phase 4 weeks Week 1 Week 2 Week 3 Week 4 DELOAD
Peak 3 weeks Taper 1 Week Week 1 Week 2 Week 3 Week 4 TAPER

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